Persistent fatigue or lack of energy affects as many as 45% of people in the United States, making supplements for energy enhancement wildly popular. Studies show that 30% of people who use supplements do so to gain an energy boost. Before self-treating with energy supplements, it’s important to ensure that your energy levels aren’t depleted because of a health condition that would require intervention.
Eating a balanced diet, moving your body, and sleeping well are natural ways to boost your energy. But some supplements like ashwagandha, iron, and creatine may also support energy production for those who still need support.
Creatine
In common natural supplements, creatine is a popular supplement used by athletes to build muscle and enhance exercise performance. Creatine provides energy to cells in the muscles. It is made in the body, and levels can be boosted through the diet (for instance, with red meat and fish) or by taking supplements.
Most people need between 2 and 3 g of creatine a day. Creatine is likely beneficial for short bursts of high-intensity exercise. It can also improve symptoms of mental fatigue and enhance memory and cognition.
Selenium
Selenium is a micronutrient found in foods like meats and fish. It’s also available as a dietary supplement, though getting it from the diet is more effective in raising levels. Adults typically need 55 micrograms (mcg) daily, and requirements increase during pregnancy and lactation.
Selenium is highly concentrated in the thyroid gland. It’s involved in the production and breakdown of thyroid hormones. Adequate levels of selenium in the body are needed for healthy thyroid function and to prevent thyroid disorders.
Ashwagandha
Ashwagandha is an herb that’s been used for its medicinal purposes for thousands of years. Some research suggests that one of its benefits may be improved energy.
One study looked at a group of college students who took ashwagandha supplements two times each day for a month. The findings suggested that the supplements left the students feeling mental clarity and sustained energy, and led to more restful sleep.
Melatonin
Melatonin is a hormone that occurs naturally, which is responsible for the timing of the circadian rhythm, or your sleep cycle. It is also commonly taken in supplement form as a sleep aid. In addition to helping you sleep, though, melatonin also helps regulate your energy metabolism.
Those who struggle with regular sleep cycles may benefit from taking a melatonin supplement to help their body get back on track and see improved energy as a result.
Rhodiola Rosea
Rhodiola rosea is a plant often used in Chinese medicine to treat everything from stress and fatigue to anxiety disorders and Alzheimer’s. Some also use it to increase energy, strength, and overall athletic performance, although more research is needed to say for sure.
Magnesium
Magnesium, a supplement usually used to relax muscles and nerves, is also promoted as an energy booster. Magnesium regulates biochemical reactions in the body, including energy production, so an imbalance may lead to a lack of energy.
Magnesium supplements are generally considered safe for healthy people, but consuming too much could have side effects, like nausea and diarrhea.
